Tag Archives: crossfit

Thursday, 8.27.15

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RELOAD WEEK

WARM UP:

2-3 x Banded Walk – 10 yards Banded Reverse Walks – 10 yards Banded Lateral Walks RT – 10 yards Banded Lateral Walks LT – 10 yards Charleston RT – 10 reps Charleston LT – 10 reps

ISO-STABILITY:

3 x Lunge Position Lateral Banded Rotations RT – 20 reps (10 RT/10 LT) Lunge Position Lateral Banded Rotations LT – 20 reps (10 RT/10 LT) Static Side Pillar Hold RT – 30 seconds Static Side Pillar Hold LT – 30 seconds Rest 60 seconds between sets.

AMATUER/COLLGIATE

Complete 3 x Bench @ 60/65% of 1RM/3RM – 5 reps Dynamic Push Ups – 10 reps Bench @ 65%/70 of 1RM/3RM – 5 reps Single Arm DB Press – 30 reps (15 RT/15 LT) Bench @ 70%/75 of 1RM/3RM – 5 reps Chest Elevated Push Up on Bar – 20 reps Rest 3 minutes between sets.

2015 08 26

Tuesday, 8.25.15

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RELOAD WEEK 

WARM UP:

10 Scap Pull Ups w/ 2 sec pause at the top 10yd Bounding Cocky Walks Clean Warm Up Series

ISO-STABILITY:

4 x Iron Man Holds - 30 seconds Superman Holds - 30 seconds Parallel Bar Dips - 5 reps Strict Pull Ups - 5 reps

AMATUER/COLLGIATE:

5 x 2 pood Russian KB Swings - 15 reps Reverse Ball Toss - 3 reps

then...

EMOM for 10 Minutes 3 Power Cleans @ 65-70% 1RM 10 Doulbe Unders

2015 08 24

Monday, 8.24.15

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RELOAD WEEK

WARM UP

3 x High Knee Lunge – 10 yards Spiderman Crawls w/ Elbow to Drop – 10 yards Spiderman Complex to Horizontal Rotation – 10 yards One Arm KB High Lunge to Lateral Flexion – 10 yards

AMATUER/COLLGIATE 

Complete 3 x Squat 60/65% of 1RM/3RM – 5 reps Quick Feet: Over Over Back Back – 15 seconds Squat 65%/70 of 1RM/3RM – 5 reps Lateral Plyo Skiers – 15 seconds Squat 70%/75 of 1RM/3RM – 5 reps Consecutive Box Jump – 3 boxes Rest 3minutes between sets.

TRUNK WORK

3 x Seated Med Ball Throws – 10 reps Standing Teapot RT – 10 reps Standing Teapot LT – 10 reps

2015 08 23

Thursday, 8.20.15

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TEST 1 – POWER ATHLETE UPPER MFT

Amateur 1. Find 3 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 87.5% of 3 RM Bench Press

Collegiate 1. Find 1 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 85% of 1 RM Bench Press

TEST 2 – HORIZONTAL STRENGTH

Amateur 1. Bent Over Rows - 1 x max reps with 87.5% of 3 RM Bench Press

Collegiate 1. Bent Over Rows - 1 x max reps with 85% of 1 RM Bench Press

TEST 3 - UPPER MUSCULAR ENDURANCE

1. Perform 100 reps of Deficit Push Ups as quickly as possible.

TEST 4 - LATT

5 x 30 seconds max effort sprint for calories (2 minutes rest) (if time allows)

2015 08 19

Tuesday, 8.18.15

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Test 1: Power, Strength

All Levels Power Clean 1RM

Test 2: Explosiveness/Speed

Timed 10yd Sled Push @2x BW

Test 3: Death By Ball Slam

Every 30 seconds perform: 2 Power Cleans @ 75% of 1RM 1 Ball Slam *** Every 30 second interval increase by 1 Ball Slam *** Continue on until you are unable to complete the give rep scheme *** Score will be total Reps

2015 08 17

Monday, 8.17.15

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TEST 1 – Jump Test

1RM Box Jump Consecutive Broad Jumps - 3

TEST 2 – POWER ATHLETE MFT

Amateur

1. Find a 3 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 87.5% of 3 RM Squat

Collegiate

1. Find a 1 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 85% of 3 RM Squat

TEST 3 – STRICT PULL UP

1. Warm up as needed 2. Perform one set of max reps of body weight Strict Pull Ups. For each rep to count you must come to full extension at the bottom of the movement and get a full head over the bar (not just your chin).

2015 08 16

Friday, 8.14.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your Power Clean 1 RM. Increase weight each minute and work up to your heaviest complex. *Complete 10 rounds (10 minutes) of work.

Conditioning

Complete 6 rounds for time: 315/205 lb Deadlifts – 3 Reps Pull Ups – 15 Reps Double Unders – 30 Reps Rest 45 seconds

2015 08 13

Thursday, 8.13.15

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Future Power Athlete

Sprints

Complete the following sprints:

2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…

4 x 30 yd Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 yd Flying Starts (rest 30 seconds between efforts) *For flying starts, take 10 yds to accelerate immediately into 10 yds at full speed.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

2015 08 12

Tuesday, 8.11.15

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Amateur

Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2

Conditioning

Complete the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes

*Alternate left and right side swings each 20 second interval. *Use between a 12 -20 lb sledgehammer. *The interval with the fewest number of reps completed for each exercise is your score.

2015 08 10